Starting off the month with a little challenge could be rewarding.You could begin with this squat challenge to help you reach your goal in 2018Most squat challenges I see out there are not really a right training arm at making your bum grow.

And I say this because the 30days consecutive glute workout without rest days is bound to only create damage and no rest days to allow your muscle recover from the damage.

AND here I have put together a couple of squat variations that create more glute activation than the regular squat,  which is usually what almost everybody jumps into when you talk about squat.

You have 5 different types of squat moves to cause more tension in the butt and build those butt muscle to be bigger, because; the more tension you create on the glute the more muscle mass or size.

  • So do 20reps of each squat workout and total of 100reps for 3- 4 times a week this month
  • And I bet you will see real changes on your glute.
  • Forget those 30 days everyday challenge the result are not worth the stress
  • Don’t forget to let me know how you feel after the workout after completion.

How to Perform Each Squat variations Correctly:

Basic Squat:

  • I call this the basic one because this is where everyone should start from.
  • This is also the most popular of them all, but not effective it is done allow for a long time without adding up other more challenging variations.
  • So I will say you should make sure to include other kinds of squat to make you training efficient and productive.
  • Just doing basic squat year in, year out will not get you any result.
  • But still will advise you start up with this when doing squat.

How to Move:

  • First Stand straight with feet hip-width separated
  • Remain with your feet separated, straightforwardly under your hips, and place your hands on your hips.
  • Fix your stomach muscles
  • Standing up tall, set your shoulders back, lift your chest, and draw in your abs.
  • Let down, as though you are sitting in a chair
  • Twist your knees while keeping your abdominal area as straight as would be prudent, as though you were bringing down yourself onto a seat or chair behind you.
  • Lower yourself to the extent you can without inclining your abdominal area.
  • And remember not to let your knees go too far forward passing your toes. You don’t need them to stand out pass your toes.
  • Lower yourself to the extent you can without inclining your abdominal area.
  • And then come up, go back down maintaining the form
  • Repeat the moves for 20reps

Jump Squat

Jump squat is one of my favorite full-body exercises that requires no equipment and primarily works the legs and midsection specifically, the gluteus maximus, hamstrings, abdominals, quadriceps, and calves

By alternately stretching and contracting the muscles,

Correct performance can help athletes in numerous sports. For example, it can improve the vertical jump in basketball and explosiveness in football.

How to Move:

  • Start with your feet a bit wider than shoulder-width apart.
  • Put your hands behind your head with your fingers interlocked
  • Or you could let them lay by the side or to the front and swing them back when you jump.
  • The direction of your jump will be vertical.
  • Start by standing tall, then coming down into a squatting position with your thighs slightly higher than your knees.
  • Quickly Jump into the air for maximum height.
  • In mid-air, your body should be as straight as a stick. Land in the squat position and pause for a moment.

Squat Oblique Twist:

  • This is a good squat variation to work both your glute and the oblique being the waist.
  • For this one still maintaining the squatting rules, you just want to hold your hands in front.
  • Go down to a squat and halfway to coming up twist your trunk to the side and repeat the movement on opposite direction.

Overhead Squat:

  •  This is one squat variation the very effective in working and shaping your back generally.
  • The upper back, mid and lower back at the same time growing your glute and improving your posture.
  • Ladies run away from this, but am advising you to start right, you will love your form/physique by doing this.
  • And that is why I have included it in this challenge.

How to Move:

  • Stand up straight with feet hip-width separated
  • Let your feet stay separated, straightforwardly under your hips, and raise your hands up over the head.
  • Keep your hands straight all the time
  • Pull or have your stomach muscles contracted and breath.
  • Then go down, as though you are sitting in a chair keeping your back straight and chest up and out forward.
  • Come up and go down the number of reps.
  • 20reps for all the exercises.

Squat Abduction:

This is one of my best squat moves that target the hip muscle effectively and love them because I have hip dips and it hips to really work those gluteus medius.

How to Move:

  • So for this move simply go down to a squat and on coming up, lift one of your legs to the side having your knee bent in a 90-degree form.
  • Then go back down to squat and on coming up, lift the opposite leg up and keep repeating the moves for the number of reps.
  • Make sure to perform each the moves minimum of 20recps and for 3 to 4 times in a week.
  • And I assure you that you will grow your butt in no time.
  • Please comment and share this post in any of your social media pages to support the blog.

Source : amabigail.com

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